Koops Log (need strength!!!)
- Thread starter koops2121
- Start date
koops2121
See the light
5/13
Feeling a bit tired after my first set of squats. New chick in my life has been keeping me awake too much
Squats
3 x 300
10 x 225
SLDL
10 X 275
Seated Shoulder Press (bb)
8 x 145
7 x 145 (fatigue starting to kick in, plus I had no spot)
Seated Bent-over Lateral Raise
15 x 17.5
Shrugs (bb)
8 x 280
Seated Calve Raise
12 x 160
12 x 160
Feeling a bit tired after my first set of squats. New chick in my life has been keeping me awake too much
Squats
3 x 300
10 x 225
SLDL
10 X 275
Seated Shoulder Press (bb)
8 x 145
7 x 145 (fatigue starting to kick in, plus I had no spot)
Seated Bent-over Lateral Raise
15 x 17.5
Shrugs (bb)
8 x 280
Seated Calve Raise
12 x 160
12 x 160
koops2121
See the light
5/16
Flat DB Bench
8 x 90 (shooting for six but this was far too easy)
6 x 95 (PR - also easy, almost got 7, needed a little help)
Incline DB Bench
10 x 70
10 x 70 (too easy)
Close Grip Bench
8 x 175
Pressdowns (was supposed to have a mini around my neck for these but I forgot it at home)
12 x 85
Weighted Situp
10 x 95
12 x 95
Cable Twist (not sure what to call this, or how to describe it)
10 x 95 (each side)
Flat DB Bench
8 x 90 (shooting for six but this was far too easy)
6 x 95 (PR - also easy, almost got 7, needed a little help)
Incline DB Bench
10 x 70
10 x 70 (too easy)
Close Grip Bench
8 x 175
Pressdowns (was supposed to have a mini around my neck for these but I forgot it at home)
12 x 85
Weighted Situp
10 x 95
12 x 95
Cable Twist (not sure what to call this, or how to describe it)
10 x 95 (each side)
koops2121
See the light
5/20
Low back is getting incredibly pumped. After squats I walked to the change room to put some stuff in my locker and I barely made it. Other than that strong workout.
Dead Lifts
3 x 335 (easy)
3 x 355 (PR - beat my old 1 rep max by 10 lbs!)
Squats with Light Band
10 x 185
10 x 185
Standing Calve Raise
25 x 295 (Rest Paused - 12-8-5)
Arnold Press
8 x 60 (too easy)
8 x 65
Lateral Raise
10 x 25
Low back is getting incredibly pumped. After squats I walked to the change room to put some stuff in my locker and I barely made it. Other than that strong workout.
Dead Lifts
3 x 335 (easy)
3 x 355 (PR - beat my old 1 rep max by 10 lbs!)
Squats with Light Band
10 x 185
10 x 185
Standing Calve Raise
25 x 295 (Rest Paused - 12-8-5)
Arnold Press
8 x 60 (too easy)
8 x 65
Lateral Raise
10 x 25
koops2121
See the light
5/23
Bit tired due to the long weekend, faded at the end of the workout. Possibly needed more rest between sets.
Flat DB Bench
6 x 100
6 x 100 (PR)
Incline DB Bench
10 x 75
8 x 75 (failed 1/2 way up on #9)
Close Grip Bench
6 x 185 (this was too big of a jump from last week)
Pressdowns (+ light band around neck)
12 x 50 (liked these a lot!)
Weighted Situp
12 x 100
12 x 100
Bit tired due to the long weekend, faded at the end of the workout. Possibly needed more rest between sets.
Flat DB Bench
6 x 100
6 x 100 (PR)
Incline DB Bench
10 x 75
8 x 75 (failed 1/2 way up on #9)
Close Grip Bench
6 x 185 (this was too big of a jump from last week)
Pressdowns (+ light band around neck)
12 x 50 (liked these a lot!)
Weighted Situp
12 x 100
12 x 100
koops2121
See the light
5/27
Dead Lifts
3 x 365 (PR - easy)
3 x 385 (PR - this was really tough, didn't think I was going to get it off the floor, but after I realized I could do it #2 was easy, then #3 was a struggle)
Hack Squats
15 x 320 (RP)
Standing Calve Raise
40 x 315 (RP)
Arnold Press
8 x 70
8 x 70 (PR - surprisingly easy)
Lateral Raise
10 x 27.5
Lower back is toast. Going to move back day to Monday, chest to Tuesday and Legs on Friday and see if that helps. I might just be due for a break, but I have a wedding to go to in the States in a couple weeks so I'll use that as my time off
Dead Lifts
3 x 365 (PR - easy)
3 x 385 (PR - this was really tough, didn't think I was going to get it off the floor, but after I realized I could do it #2 was easy, then #3 was a struggle)
Hack Squats
15 x 320 (RP)
Standing Calve Raise
40 x 315 (RP)
Arnold Press
8 x 70
8 x 70 (PR - surprisingly easy)
Lateral Raise
10 x 27.5
Lower back is toast. Going to move back day to Monday, chest to Tuesday and Legs on Friday and see if that helps. I might just be due for a break, but I have a wedding to go to in the States in a couple weeks so I'll use that as my time off
blackbeard
New member
koops2121 said:
i would save the minis for bench..not that you cant squat with them but minis will "stretch out" a lot quicker then the bigger bands especially is you squat with them..
Make sure you are anchoring them around 2 DB's vs using it around the rack..the xtra 5 inches or so you get will make a world of difference in the tension..
If they are set up right you should be getting about 90-100lbs on the bottom with the light bands
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